C_C,
This is regarding your Setup and Execution thread in T-Cell as I guess your PMs are disabled and I can’t comment in the cell:
“Strength Training Anatomy” by Frederick Delavier, while not in the same detail as the suggestions you have already had, does go into some detail on exercise setup and safe performance. As the title suggests, it addresses how to do each exercise and what it works etc, rather than focussing on a wonder-program.
If you cannot get hold of it and are interested, I can send it to you if you give me an email address or something?
Hope this helps!
[quote]knee-gro wrote:
That’s a good question, the yates 3 way is one of my favorites but I can never up the frequency to more than 3 days a week without taking out back squats and/or deadlifts in order not to kill my lower back, and those happen to be my favorite lower body exercises.[/quote]
It’s looking like I’m gonna have to rotate them every other session, which sucks, because I’m not very proficient at either. I guess having higher frequency for upper body stuff makes up for it though.
[quote]-twiggy- wrote:
C_C,
This is regarding your Setup and Execution thread in T-Cell as I guess your PMs are disabled and I can’t comment in the cell:
“Strength Training Anatomy” by Frederick Delavier, while not in the same detail as the suggestions you have already had, does go into some detail on exercise setup and safe performance. As the title suggests, it addresses how to do each exercise and what it works etc, rather than focussing on a wonder-program.
If you cannot get hold of it and are interested, I can send it to you if you give me an email address or something?
Hope this helps![/quote]
I actually own that book. It is nice that it goes into some detail regarding several common weight-lifting related injuries (which similar books usually don’t), and it has pretty pictures, but the setup/execution part is still not good imo… It just leaves most of the important stuff out.
Good mention though, it’s certainly better than most other such books.
[quote]BJack wrote:
C_C,
I know you don’t reccomend doing back squats and deadlifts on the yate’s 3 way. Do you think that a Sumo Deadlift done on leg day would be a less low-back taxing option than simply doing both back squats and conventional deadlifts? Also, how do you feel about CG Floor Press as a primary tri exercise?[/quote]
Sumo deads should work, perhaps even use a slightly different split or so…
Depending on your off days between sessions, you could do both sumo deads and back squats during the week on 2 separate days… If you want to do them in the same session, I’d suggest using a CT-style ramp on both:
-ramp up in threes after feel sets, be explosive on the positive (you don’t need to do the fast negative on squats, esp. as a beginner… Or just squat from pins with a controlled negative).
-Once (or just before) you start grinding a rep/getting a sticking point, stop the ramp and either do doubles at that weight until you start grinding again or drop 15-20 percent of the weight and rep out.
With sumo deads, the repping out can be very tough though, so maybe use the other method there.
Sumo deads ramped up without any extra work make a good squat warmup imo… You can choose to focus on one lift per leg day and do the other just as a regular ramp or whatever you feel like, and alternate that depending on how you feel from leg day to leg day, or focus on one lift for an extended amount of time.
Another thing: Sumo Deads + Front Squats (order is up to you) should work pretty well… Or Sumo Dead + Hack Machine (ideal imo).
Plenty of options, really. Just don’t overdo it when using both lifts at the same time and in the same cycle.
[quote]Mr.Purple wrote:
Hi Ceph, I noticed in some thread or another that you were talking about correcting your anterior pelvic tilt. What exercises are you using in that regard?
Happy holidays :)[/quote]
Read Dr. Clay’s article on lower crossed syndrome (and upper crossed while you’re at it), I think it’s called pain-free lower body poster or something like that? You can find links in the “body shop” articles on here, as he mentions them to just about every guy who’s in the articles… You might also find them on Dr. Clay’s site.
[quote]Gaius Octavius wrote:
Just felt like stopping by to tell you that I got a 405*6 squat last Friday after 6 months on one of your templates.[/quote]
Hey, haven’t heard from you in ages? You still in BOI somewhere?
[quote]Cephalic_Carnage wrote:
Sumo deads should work, perhaps even use a slightly different split or so…
Depending on your off days between sessions, you could do both sumo deads and back squats during the week on 2 separate days… If you want to do them in the same session, I’d suggest using a CT-style ramp on both:
-ramp up in threes after feel sets, be explosive on the positive (you don’t need to do the fast negative on squats, esp. as a beginner… Or just squat from pins with a controlled negative).
-Once (or just before) you start grinding a rep/getting a sticking point, stop the ramp and either do doubles at that weight until you start grinding again or drop 15-20 percent of the weight and rep out.
With sumo deads, the repping out can be very tough though, so maybe use the other method there.
Sumo deads ramped up without any extra work make a good squat warmup imo… You can choose to focus on one lift per leg day and do the other just as a regular ramp or whatever you feel like, and alternate that depending on how you feel from leg day to leg day, or focus on one lift for an extended amount of time.
Another thing: Sumo Deads + Front Squats (order is up to you) should work pretty well… Or Sumo Dead + Hack Machine (ideal imo).
Plenty of options, really. Just don’t overdo it when using both lifts at the same time and in the same cycle.
[/quote]
Thanks a ton CC, will put this into effect immediately.
[quote]Gaius Octavius wrote:
Just felt like stopping by to tell you that I got a 405*6 squat last Friday after 6 months on one of your templates.[/quote]
Hey, haven’t heard from you in ages? You still in BOI somewhere?
C_C, i read about how you do upright rows, I’ve been messing with it but still think I could use some guidance. You ever get a video or anyone you know or provided advice to have a video of it?
[quote]Cephalic_Carnage wrote:
-Once (or just before) you start grinding a rep/getting a sticking point, stop the ramp and either do doubles at that weight until you start grinding again or drop 15-20 percent of the weight and rep out. [/quote]
Is it alright to do the rep-out set widowmaker style? I tried doing it with little or no pause at the top and kind lost my groove and did a lot less reps than I could have.
[quote]Gaius Octavius wrote:
Just felt like stopping by to tell you that I got a 405*6 squat last Friday after 6 months on one of your templates.[/quote]
Hey, haven’t heard from you in ages? You still in BOI somewhere?
Great job on the squat PR !
[/quote]
Yeah, I’m in the FB BOI. And thanks.[/quote]
Right now I’m following the split you suggested, chest/arms, legs, shoulders/back
For my leg day I do, front squats, widowmaker, RDL’s, and calves. My legs are seeing good gain in size, but is there a way to make this day more strength oriented. I’m starting to outgrow a lot of my jeans, and as lame of an excuse as that is, I really don’t have the money to spend on a bunch of new jeans.
[quote]-twiggy- wrote:
C_C,
This is regarding your Setup and Execution thread in T-Cell as I guess your PMs are disabled and I can’t comment in the cell:
“Strength Training Anatomy” by Frederick Delavier, while not in the same detail as the suggestions you have already had, does go into some detail on exercise setup and safe performance. As the title suggests, it addresses how to do each exercise and what it works etc, rather than focussing on a wonder-program.
If you cannot get hold of it and are interested, I can send it to you if you give me an email address or something?
Hope this helps![/quote]
I actually own that book. It is nice that it goes into some detail regarding several common weight-lifting related injuries (which similar books usually don’t), and it has pretty pictures, but the setup/execution part is still not good imo… It just leaves most of the important stuff out.
Good mention though, it’s certainly better than most other such books.
[/quote]
Likewise i was going to try and let you know
For a book with loads of setup info, several pages for squat and deadlift each. dont know if its of any help?
Regarding body part specialization, in your experience, what kind of time off is necessary once you’ve brought that body part up to where you want it to be?
In other words, say you’ve targeted your shoulders with extra training (2x a week as opposed to 1x for the rest of the body). Do you recommend taking a week off from directly training shoulders, or would you slide directly back into a regular routine (everything getting hit at the same rate)?
Hey C_C I’ve been looking for tips on my ‘butt wink’ problem with squats and I came across this channel on youtube that has some good form tips and stretches for squats and squat variations/assistance. You probably know of them already but just in case:
I’m wondering about what you said about having this problem yourself, were you suggesting that this may be a permanent thing?
